How Much Time Should I Devote to Exercise Per Week?
According to the Mayo clinic, everyone should aim for roughly 3-5 hours of exercise per week with a mixture of (wait for it) aerobic activity and strength training.
If you’re just starting out, aim for the lower end of this recommendation and slowly build your way up as you progress. 3 hours per week should be thought of as the minimum for everyone, and 5hrs+ should be your ultimate goal you work up to.
If you’re a beginner and looking for a good place to start, I recommend the following routine outlined below. Beginners can start with the resistance trainings on Monday, Tuesday, Thursday Friday.
As you progress, you can add in the mobility and cardio work on Wednesday, Saturday and Sunday. This will be the most efficient way to improve your body visually before your session.
Monday | Upper Body
Tuesday | Lower Body
Wednesday | Rest or Shoulder Mobility work
Thursday | Upper Body
Friday | Lower Body
Saturday | Rest or Abs (beginner), Abs (Advanced) / Cardio
Sunday | Rest or Hip Mobility
Note that these days are only a suggestion. The important thing is to give yourself at least one rest day after the first two resistance sessions (Monday, Tuesday) and preferably at least two rest days between the second two resistance sessions (Thursday, Friday).
If “one week” bleeds into two, that’s totally fine, just keep track of where you are in the plan and continue without skipping workouts.
For example if you strength train Monday & Tuesday and rest (or don’t get to your workouts) Wednesday & Thursday, simply start your third resistance training of the week on Friday and then the 4th day of resistance on Saturday EVEN IF THIS CARRIES OVER INTO THE SECOND WEEK.
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